Porridge vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between porridge and lentil

The amount of folate, fiber, phosphorus, copper, manganese, vitamin B6, vitamin B5, potassium, zinc, and vitamin B1 in lentil is higher than in porridge.
Lentil covers your daily need for folate, 42% more than porridge.
Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Lentils, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Lentil

Contains more CalciumCalcium	+357.9%
Contains more IronIron	+12.3%

Contains more MagnesiumMagnesium	+620%
Contains more PotassiumPotassium	+2206.3%
Contains more CopperCopper	+527.5%
Contains more ZincZinc	+876.9%
Contains more PhosphorusPhosphorus	+1100%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+∞%

~equal in Selenium ~2.8µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Lentil

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B1Vitamin B1	+207.3%
Contains more Vitamin B2Vitamin B2	+192%
Contains more Vitamin B3Vitamin B3	+103.8%
Contains more Vitamin B5Vitamin B5	+798.6%
Contains more Vitamin B6Vitamin B6	+1269.2%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+1408.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	12µg	181µg	42%
Fiber	0.5g	7.9g	30%
Phosphorus	15mg	180mg	24%
Copper	0.04mg	0.251mg	23%
Manganese	0mg	0.494mg	21%
Protein	1.44g	9.02g	15%
Vitamin B6	0.013mg	0.178mg	13%
Vitamin B5	0.071mg	0.638mg	11%
Potassium	16mg	369mg	10%
Zinc	0.13mg	1.27mg	10%
Vitamin B1	0.055mg	0.169mg	10%
Magnesium	5mg	36mg	7%
Calcium	87mg	19mg	7%
Choline		32.7mg	6%
Iron	3.74mg	3.33mg	5%
Vitamin B2	0.025mg	0.073mg	4%
Calories	50kcal	116kcal	3%
Carbs	10.52g	20.13g	3%
Vitamin B3	0.52mg	1.06mg	3%
Vitamin C	0mg	1.5mg	2%
Vitamin E	0.02mg	0.11mg	1%
Vitamin K	0.1µg	1.7µg	1%
Protein per 100 calories	2.9g	7.8g	N/A
Calories per 10 g protein	347kcal	129kcal	N/A
Weight per 100 calories	200g	86g	N/A
Fats	0.21g	0.38g	0%
Net carbs	10.02g	12.23g	N/A
Sugar	0.03g	1.8g	N/A
Sodium	6mg	2mg	0%
Selenium	2.8µg	2.8µg	0%
Saturated fat	0.033g	0.053g	0%
Monounsaturated fat	0.028g	0.064g	0%
Polyunsaturated fat	0.114g	0.175g	0%
Tryptophan	0.02mg	0.081mg	0%
Threonine	0.045mg	0.323mg	0%
Isoleucine	0.063mg	0.39mg	0%
Leucine	0.11mg	0.654mg	0%
Lysine	0.037mg	0.63mg	0%
Methionine	0.027mg	0.077mg	0%
Phenylalanine	0.078mg	0.445mg	0%
Valine	0.07mg	0.448mg	0%
Histidine	0.033mg	0.254mg	0%